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Low-FODMAP Poached Eggs with Swiss Chard and Chickpeas | Low FODMAP Diet by FODMAP Life

Winter is coming!  Looking for a filling, flavorful and comforting breakfast?  I have just the thing.  My recipe for Low-FODMAP Poached Eggs with Swiss Chard and Chickpeas was inspired by a recipe I saw on joanne-eatswellwithothers.com.  I adapted my recipe to be low in FODMAPs and super simple to make.  This recipe makes about four servings which is great if you’re making brunch for family or friends, or to have leftovers so you can enjoy at work or at home the next day.  For this recipe, I used certified low-FODMAP pasta sauce from FODMAPPED and I highly recommend you add this product to your pantry as this sauce is packed full of robust flavor and is such a versatile product.  If you don’t have this sauce on hand, you can also use one can of diced tomatoes (with no added FODMAPs like onion or garlic) and then also add a 1/4 teaspoon each of cayenne pepper, cumin, oregano and paprika.

When buying canned chickpeas, be sure to open the can and drain out the liquid, then you can either rinse the chickpeas right in the can by pouring water in and continuously rinsing or you can place them in a colander and rinse.  Draining and rinsing help to release the FODMAPs which have leached out into the liquid in the can.  Stick with a 1/4 cup serving per person in order to remain low-FODMAP.

You can buy FODMAPPED products in the U.S. online on Amazon, USLowFODMAP or at several stores in the U.S. and Australia, and online as well as in Scandinavia, the UK and more.  Learn more here.


low fodmap chickpeas chard poached eggs

Low-FODMAP Poached Eggs with Swiss Chard and Chickpeas

  • Prep time: 5 minutes
  • Cook time: 18-20 minutes
  • Supplies needed: 4 ramekins, non-stick pan
  • Servings: 4



  1. Preheat oven to 425°F.
  2. Drain and thoroughly rinse can of chickpeas.  In a glass measuring cup, measure 1 cup of chickpeas to use in this recipe. Set aside.
  3. Wash bunch of Swiss chard.  Take one chard leaf at a time, fold in half lengthwise, and lay in front of you.  To remove rib, use a sharp knife to cut along edge of stem rib. Repeat with remaining leaves, discarding ribs.  Next, stack two leaves and cut once lengthwise, then cut little ribbons crosswise.  Repeat with remaining leaves.  Once I was done cutting my chard, I ended up with about 5 cups loosely packed.  Add butter to a non-stick pan and heat on medium until butter is slightly bubbling.  Add in chard along with salt and pepper to taste.  Saute for 2 minutes until chard begins to break down.  Add in FODMAPPED sauce, then chickpeas and stir to combine.  Cover and cook for 5 minutes and reduce heat to medium-low and simmer.  Next, evenly divide chard/sauce/chickpea mixture into 4 ramekins, leaving at least a 1/2 to 3/4-inches from top of ramekins.  Drop in eggs and sprinkle with 1 tablespoon each of Parmesan cheese.
  4. Place ramekins in oven.  If you like your eggs runny, bake for about 9-10 minutes.  Otherwise, bake for 12-14 minutes.  Garnish with green tips of scallions or green onions.
  5. Serve immediately or store covered in refrigerator for up to one day.


Did you make this recipe?  Share your comments below!

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Be good to yourself and your gut!

Colleen Francioli

Certified Nutritionist Consultant

Founder FODMAP Life & BonCalme